Ok, I had the pleasure of training legs twice this week! I hit them on Monday (you can see my Monday Leg Workout here) and again this morning. You know, I hated training legs when I was younger. I was not very strong and I couldn’t get them to grow. It was years later that I learned that legs respond better to volume and higher reps. Since I’ve been training that way my quads and hams have blown up!
Today’s leg workout wasn’t much different from Monday’s leg day. The biggest difference was that I altered my leg press technique this morning from what I’ve been doing. Normally I hit a superset, going from a close foot position to a medium-wide stance, hitting a total of 20-30 reps between the two combined sets. This morning, as you’ll see below, was different.
Friday’s Leg Training
Leg Press (close foot position): 5 sets x 20 reps
Leg Press (wider foot position): 5 sets x 15 reps
Plate-Loaded Squat Machine: 4 sets x 12 reps
Leg Extensions: 4 drop sets x 20+ reps
Hammer Strength Leg Curls: 5 sets x 12, 12, 12, 12, 20 reps
Stiff-Leg Deadlifts: 3 sets x 12 reps
So I ended up with a total of 10 sets of leg press this fine Friday morning (this is great because I’ll have the weekend to recover). I went up each set during the sets with the close foot position. Once I got to the normal stance sets I stayed at the same weight. My rest period between sets was also reduced.
It’s been a while since I’ve done stiff leg deadlifts. But I wanted to do something different than machines. I’m very careful doing these with my lower back problems. I only used 135 lbs and did each rep very controlled, making sure my hamstrings were pulling throughout each rep.
I attempted to calves but decided not to. My legs were friend as I had reached an extreme state of muscle exhaustion. I did walk for about 15 minutes. As I’m writing this workout blog I’m just now finishing up my 2nd post workout meal, grits, eggs, and a pop tart.
Train with Passion,